Well after a nice 1.75 mile walk early this afternoon, I hit the gym for a run. Instead of running 5 miles, I decided to run the amount of time it would take me to run 5 miles at my target pace of 8 minutes per mile. It was tough for the last 5 or 6 minutes. Really had to push hard to keep going. Then I walked for 12 minutes after that.

The run was 4.73 miles. That means I have just over a quarter of a mile to make my target pace. If you figure it would have taken me another 2 minutes 10 seconds to finish the fifth mile, we potentially could have run the 8k in 42:10 or so. The walk afterward was about .63 miles.

Summer Wishlist:

I have to head to Virginia tomorrow and then on to Rhode Island monday. I will be spending the summer away from school, but I have plenty of work to do. I would like to finish this summer with a 10 mile run that approaches 1:15. I would like to have the first three chapters of my dissertation done. I would like to have my first publication accepted. I would like to have a few options for the following year that don’t involve the state of Alabama.

I had a real hard workout that finished with a progression through the exercise equipment. Before my workout today, we took a 1.5 mile walk in the beautiful weather…

Activity

Time

Miles

Pace

Repetitions

Weight

Walk Outside

1.56

Run

24:49

3.10

8:00

Walk

12:11

.72

Lower Back

3×18

140

Ab Crunches

3×18

50

Bench Press

3×18

70

Hip Abductor

3×18

50

Hip Adductor

3×18

50

I finished my run under 25 minutes today, and I was really excited. I felt like this was the speed that I want to build off of for the next 3 months. A sub-8 minute mile is the pace that I want to run at. So now that I did it on the treadmill, I need to accomplish this on the street and then in a race. I will start looking for a quick little 5k to run in the near future. Unfortunately, next week I have my comprehensive exams so I need to focus on studying for these exams more so than running.

I am a Ph.D. student interested in running. I have set a goal of running a half-marathon in 1:35. I have run one Half-Marathon before starting this blog. I ran the 2008 Virginia Beach Rock n Roll Half-Marathon in 2:06. I have been running pretty consistently for over a year, ... Continue reading →